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A groin strain, or sometimes called as a groin pull, results from putting too much stress on muscles in your crotch and thigh. If these tissues are tensed too vigorously or too suddenly, they might get over-stretched and torn. This muscular tear or rupture is very common to athletes or people who play sports that require leg movement. Games that demand running and jumping such as ice hockey, soccer, fencing, and football, have the highest risk of going strain.

 

Symptoms of Groin Strain or Groin Pull

 

Feeling pain in your adductor muscles, especially in the inner thigh area, doesn't mean you already have a groin strain. There are some more things you must consider. The primary symptom of this injury is an immediate pain in the groin area, that is, between the abdomen and the thigh. You might feel the pain when sprinting or changing direction quickly. The athlete may or may not be able to play depending on how severe the injury is.

 

According to Web MD, groin strain or groin pulls are usually divided into three degrees of severity. Here are the divisions:

 

1st degree: a person feels mild pain, but little loss of strength or movement

2nd degree: a person feels moderate pain, mild to modest strength loss and damage to tissue or muscles

3rd degree: a person feels severe pain, severe loss of strength and function due to a complete tear of the muscle

 

Causes of Groin Strain or Groin Pull

 

A groin pull is an injury result from putting too much pressure on muscles in your groin area. It usually happens when sprinting or changing direction rapidly or during fast movements of the leg against resistance. One great example of this movement is kicking a ball or high jumping. Aside from that, overstretching the muscles in the area between the abdomen and the thigh, such as high kicks in martial arts can also cause a torn adductor muscle that will lead to the injury.

 

In reality, muscle strains can occur randomly to any athlete and any circumstance. However, there are factors which can increase the possibility of sustaining an injury such as groin strain or groin pull. These include not warming up properly before a game, having weak adductor muscles, tight adductor muscles, lower back problems such as sever pressures, previous injury and biomechanical factors. Take note that pain in the groin can be due to some causes and can come on gradually or very suddenly.

 

Prevention of Groin Strain or Groin Pull

 

To prevent groin strain or groin pull, in fact, any muscle pains or injuries, there are things you need to take before and after proper training. Before diving into a game, it is essential for your body to be warmed-up thoroughly. Establish a routine and start with fast walking that may lead to jogging, gradually building up to sprinting and then eventually stretching. The primary purpose of this cycle is to take the muscle (especially the groin area) from a short and rested state, to its full length and strength.

 

Wearing the right fitted shoes with excellent support is also a way to prevent any leg injury. Also, you must increase the intensity of your physical activity gradually or slowly depending on your health and the strength of your body. Don't rush anything because it may harm your muscles that may lead to an injury. Stop exercising if you feel pain or tightness anywhere in your groin area or the inside of your thigh. If you cannot resist the pain you have, it is best to see a doctor to prevent any additional damage.

 

Treatment of Groin Strain or Groin Pull

 

Pain in the groin area of your body can be due to some causes and can come on slowly or abruptly. If an acute groin strain is not efficiently and correctly treated, it may become disposed to recurring and prolonged and long-term in nature. Although a groin pull can usually heal on its own, it is still better to address it with the right cautions.

 

Here are some first aids you can do to manage a groin strain or groin pull.

 

To reduce pain and lessen the swelling, experts recommend putting ice inside your thigh. You must do it 20 to 30 minutes every 3 to 4 hours for straight 2 to 3 days or until the pain in a specific area is gone.

 

Compress your thigh using a sleeve, support brace, elastic bandage or tape. These health devices can assist you to speed up the recovery time of injury, surgery or other related conditions. Bodyprox has groin support products to assist speed up of recovery time of injury, surgery or other related conditions.

 

Take anti-inflammatory painkillers, such as ibuprofen and naproxen. These nonsteroidal anti-inflammatory drugs or NSAIDs will help you overcome the pain as well as swelling. However, scientific research shows that taking this medication may give the patient adverse effects especially if taken long-term. That is why it is advisable for you to use painkillers only occasionally - unless your doctor tells you otherwise.

 

Exercises for Groin Strain or Groin Pull

 

After the initial critical stage, a gradual stretching as well as strengthening exercise treatment program is advised to ensure the muscle regains and recovers. All exercises are good. However, its effects should be considered. If you want to treat your groin strain or groin pull, there is a limited exercise for you. Here are some:

 

Stretching exercises

Stretching exercises or initial phase should always be pain-free. Start doing this exercise with gentle static stretches and increase through to more sports specific elasticities performed dynamically. Do not start this stage too early because the healing process of the muscle may be compromised. Here are some of the stretching exercises you can do:

 

• Quad stretch
• Hamstring or calf stretch
• Inner thigh stretches
• Supine leg stretches

     

    Strengthening exercises

    The primary goal of strengthening activities is to increase the load and pressure your muscle can tale gradually. You can start this phase of training as early as day five after the occurrence of pain, as long as they are low-level and pain-free. In addition to muscle strength, which can involve power, endurance, and speed of contraction, the timing and balance of muscle contractions are very important.

     

    • Split squat
    • Goblet Squat
    • Hamstring Curl
    • Single-Leg Dead Lift

       

      Functional exercises

      These exercise routines are more sports specific activities and require some time to start. It usually involves running, changes of direction drills, jumping, hopping and plyometric exercises. These kinds of movements link the break between rehabilitation exercises and returning to a full training workout. What Functional Training should be is training that replicates changes we do in everyday life to help us develop balance and improve our stability and mobility.

       

      • Lunge Matrix
      • Side to Side Lunge
      • Duck Under Lunge
      • Step Ups/Step Downs

         

        Flexible and durable leg muscles are vital for the prevention of most strain and overuse injuries, including groin strain. If your muscles are too tense, then it’s easy for those muscles to be overstretched exceeding their natural range of motion. And this kind of pain will lead to a more painful experience such as sprains, strains, and pulled muscles.